Increase weight per set ?

[joshrutz56]

Wants some opinions on training. I've been doing 4 sets. 15/12/10/8 for the major lifts. But sets of 12 for accessory work. (Cables) would it be better to just do 4 sets of 6-8 reps ? With same weight?


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[muskate]

The best is a variety. You have 3 types of muscle fibres. Type 1, type 2a and type 2b. To effectively train all 3 muscle fibres you want to train in a rep range of 6-10 reps, 12-20 reps and 20-100 reps.

Base your training around 6-10 reps but also include some higher rep sets to train the slow twitch muscle fibres.

 

[joshrutz56]

So keep the weight the same and just go to failure ?


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[muskate]

So keep the weight the same and just go to failure ?


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Correct.

 

[stevesmi]

the key is consistency at a lower weight. so gradually inch things up with a deload day thrown in. you will improve your lifts but it will take time.

muscle conditioning takes time and the more work you put in the more it will pay off long term

 

[MasonicBodybuilder]

You want to go to failure with every set in my opinion. If you fail at 12 reps then go heavier next set. Keep track of all your workouts so you know exactly where to start next time. That way you will steadily be able to increase where needed.

 

[joshrutz56]

Yea I'm not looking for rapid gains. Just don't want to hurt my self but getting gains at the same time


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[joshrutz56]

I'll see dudes at the gym doing sets of 4 for 4 sets. And thinking to my self how could that be effective week in and week out


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[Jay Scott]

I would experiment in long periods of time and see to which type of training does your body respond best and then stick to it